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NOFFS Strength Series

The Strength Series

The Strength Series helps you develop the strength you need to perform at your best. Each training phase in this series also helps to reduce your risk for injury, improve your cardiovascular fitness, and increase your work capacity—that is, your ability to get more done in your workout and other activities.

The series will progress you through 3 phases of training. Each phase builds on the work you completed in the previous phase and prepares you for what’s to come.

Phase 1 BUILD MUSCLE - This phase of training is focused on building lean muscle mass and improving your body’s capacity to handle greater physical demands. To help achieve
these goals, the workouts in this phase will challenge you with higher volumes of work and a progressive increase in intensity.

Phase 2 GET STRONG - This phase of training is focused on building strength. Compared to Phase 1, you’ll do fewer repetitions and dial up the intensity. Use weights that are challenging, but allow you to complete all your repetitions with solid form. A good rule of thumb: If the last 1-2 reps aren’t hard, it’s too light. You can also expect challenging timed sets that continue to develop your work capacity.

Phase 3 GET POWERFUL - In this phase of training, you’ll harness your newfound strength and move explosively to perform with greater power. The way in which movements or drills are paired in this phase will elicit explosive strength gains, training your muscles to be fast and forceful. The movements in this phase also help protect you from injury.

How to Set Up Your Schedule

  1. Each phase in this series has 2 training days, Workout A and Workout B.
  2. Complete 3 to 4 training sessions per week, alternating between Workout A and Workout B.
  3. Aim for no more than 2 consecutive training days each week. For example, if you do Workout A on Monday and Workout B on Tuesday, Wednesday should be a recovery day.
  4. Add a recovery day to break up more than 2 consecutive training days and give your body the rest it needs to perform more efficiently. Recovery days can include a combination of light activity, stretching, low-intensity cardio, and massage.

Workout Duration

Each workout has three duration options: 45 minutes, 60 minutes, 75 minutes

If the movements in these workouts are new to you, it may take you longer than the duration specified to complete your workouts. As you become familiar with the movements, you’ll be able to complete them in the allotted time.

Within each Strength workout, there are multiple circuits. You should perform each circuit by completing each exercise in succession with little to no rest between exercises or sets. Once you’ve completed all the sets in a circuit, rest 1 to 2 minutes before starting the next circuit.

How the Stages Work:

Each phase in the Strength Series has 3 progressive stages across Pillar Prep, Movement Prep, and Strength. As you advance through the stages, you’ll notice that the repetitions, time, or number of circuits you perform may change. Advance to the next stage of training after every 4 workouts—this means after you’ve completed Workout A and Workout B twice (ABAB). Once you complete the final stage in the phase, progress to the next phase of training.


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